Most children do not get enough fiber.
Benefits of Fiber
- Prevents Constipation
- Controls Appetite
- Lowers Cholesterol
- Regulates Blood Sugar
Types of Fiber
Soluble fiber:
- Dissolves into a gel-like texture which helps slow down digestion and helps you feel full longer
- Found in cucumbers, blueberries, beans, and nuts
Insoluble fiber:
- Does not dissolve at all but adds bulk to stool to help food move through your digestive tract more quickly for healthy elimination
- Found in dark green leafy vegetables, green beans, celery, and carrots
Fruits and vegetables contain both soluble and insoluble fiber.
Fiber Requirements
- 1-3 years old: 15-20 grams a day
- 4-8 years old: 20-25 grams a day
- 9-18 years old: 25-30 grams a day
High fiber foods have 5 or more grams of fiber per serving. Good sources of fiber provide 2.5 to 5 grams per serving.
Ideas to Add More Fiber to Your Child's Diet
Breakfast
- Oatmeal
- Whole-grain cereals with 3 grams or more of fiber per serving
- Pancakes with whole-grain pancake mix
- Bran or whole grain waffles
- Whole-wheat bagels or English muffins
- Top whole grain breakfast items with apples, oranges, berries, bananas, almonds, or flaxseed powder
- Smoothies with fruits, baby spinach, flaxseed powder or chia seed powder
Lunch and Dinner
- Sandwiches and rolls with whole-grain breads
- Whole-grain pastas
- Wild or brown rice
- Beans (kidney, black, navy, and pinto)
- Salads with berries, almonds, chickpeas, artichoke hearts, and beans
- Whole-grain (corn or whole wheat) soft-taco shells or tortillas
Make gradual changes and set small weekly goals to add fiber rich foods into your child’s diet.
